This recipe is just amazing!!! Thank you for sharing! Quick question for you: I came up with 6 net carbs a serving (using Wellbee’s flour and taking all swerve carbs out if the equation). I see your nutrition facts list 3 but then a comment you wrote said 5. Any idea which it actually is for you and any guesses what the discrepancies could be?? Thanks again!
Wondering what fruits can you eat on keto? When selecting which fruits to include on a ketogenic diet, it’s important to look at the number of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbohydrates. Need some ideas for which fruits you can use to help get you started? Here are a few of the top choices, plus how many net carbs are found in each serving.
Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else.
Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.
Biggest grey area in the world of keto. Coffee is engraved in our culture right from birth and it is very hard to let go of. So is it safe to drink coffee on a ketogenic diet? Is it ideal? The answer is yes, let me explain. Most people refrain from taking coffee while on a keto diet but there is no evidence to show that it is harmful or damaging to the dietary effects of keto. However, and this is very important for even those not on keto, the effects of too much caffeine or any other stimulant are usually very volatile. Stimulants work by inhibiting the action of ‘depressant’ hormones in the body such as serotonin, dopamine and norepinephrine. However when taken regularly and in large amounts they stimulate the action of those hormones. Long term consumption and these hormones can get fatigued among other issues. At this level of high intake of caffeine – it will affect your keto adaptation. So a cup a day will not hurt your success with keto.
My main reason for contacting is the problem I may have with chewing sugar free chewing gum ( two packs a day )whilst on this diet. I need to chew most of the time to somewhat disguise the constant spasming to my mouth. Can you suggest a chewing gum that is suitable whilst on this diet? Thank you for the information and references you have provided. If you know of anything regards this diet and dystonia, I would be most grateful.
Who doesn’t love the creamy combination of chocolate and peanut butter? In the Jones house we go nutzo for anything chocolate and anything peanut butter. Now you can enjoy this delicious combination and stay in ketosis. That’s a huge win! Again, cottage cheese is the star of the show here and protein powder and splenda add a chocolaty flavor and sweeten. Pro tip: Choose a keto protein powder for enhanced benefits.
Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
As mentioned earlier, the keto diet takes carbs intake into consideration. And if you look at carbs found in yogurt, you will find that yogurt, of many types, have lots of carbs. Strawberry yogurt, for instance, has around 33 grams of carbs, which is more than recommended 20g of carbs per meal to be in shape – and less than 20g per meal to lose weight.
In general, our team struggled to eat the high-fat yogurts without at least joking about calories. A single plain Peak has 270 calories. (The same amount of whole-fat plain Chobani has 143 calories.) Peak’s macros make sense if you’re on the keto diet, but most Americans are not. For American women especially, yogurt has long been marketed as a dieter’s food — the kind of thing you eat when you want to lose weight. Even in the gender-neutral, post-Chobani era, we still think of yogurt as a healthy-ish “treat.” Are we ready to accept yogurt as an actual treat? The answer to this question will probably decide the fate of high-fat yogurts in our market.

However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.

Thanks for the fabulous recipe. This cheesecake had the perfect texture and taste. I used granular Swerve in the crust and powdered Swerve in the filling. It cracked upon cooling (I placed on a wire rack immediately so maybe this contributed to cooling too quickly?) but honestly, small problem when it tastes this good. Smothered it in raspberry sauce and it didn’t matter how it looked! I will be making this regularly.
While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.
I can’t figure out why this recipe calls for 32oz. of cream cheese, even if making into 12 cupcakes; I ended up with a huge amount of the “cake” part after filling the cups. I could have followed the Pina Colada cupcakes but because I didn’t plan to add the Pina Colada ingredients, I thought it best to follow this regular cheesecake recipe. Did I miss something that told me to reduce the amount of ingredients if making cupcakes? Everything still tasted great but I have a ton of product left over.
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Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese. 

While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.

We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.

However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!
Native to Central America, chia was a stable to the Aztec in pre-Columbus times. The seeds gained popularity in the 1980s as a superfood. Keto dieters love them for their high fat content and health benefits. These seeds are tiny and oval. They are mostly gray in color with stripes, resembling miniature castor seeds. Chia have hydrophilic characteristics, absorbing up to 12 times their weight in liquid.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.
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